May 18, 2018

This Backblast Is Boring and Not Creative

THE SCENE: Muggy, humid, moist 70-ish degrees.

Did it.

  • SSH (IC) – 25
  • High knees (IC) – 15
  • Lots of stretching
  • Butt kickers (IC) – 15
  • Leg raises (IC) – 8 each leg
  • Some more stretching
  • Mosey to parking garage


    Parking garage line drills
    Divide into 2-3 groups based on speed (8, 9, and 10 minute pace groups, though we won’t actually try to keep that pace)
    Sprint (or run as fast as you are able) up first full length of the garage, touch wall, mosey back down.
    Sprint (or run as fast as you are able) up first 2 full lengths, touch wall, mosey all the way back down.
    Do this until you’ve gone 4 full lengths.
    Once finished, run in place up downs on 10 counts until all in (from your pace group)
    Once your pace group is all in, repeat, but mosey the up hill portions and sprint downhill.
    Even the 8 minute pace group didn’t quite get through both sections. We moseyed back to the parking lot where we started for about 5 minutes of Mary.


  • Hello Dalai Lama (IC) – 30 (with a slow down count in the middle of the 20’s)
  • American Hammer (IC) – 20
  • ABC’s (IC)


Soybean, Bottomless, Teacher’s Pet, Beauty Shop, Blart, Goldilocks, Four Eyes, Vocals, Shoestring, Big City, Promise Ring, Bookworm, Hitch, Speaker, Sir Mix-a-Lot, Pirtle, Mighty Joe Young, Toms, Ergo, Handsy (QIC)


When you’re a sad clown you often don’t realize you’re a sad clown. I started coming to F3 just for the exercise. I thought I had my life together, hey, I lead a Christian ministry, right? I’ve noticed in the past few months, that some of my struggles (lust, short temper with my kids, impatient with my wife, etc.) have diminished. The more I’ve thought about it, I’ve realized I was much more lonely than I realized, and my struggles were really just the fruit of loneliness and isolation. The community that I’ve gained through F3 has really provided a group of men who I connect with regularly and who help me feel less lonely.  Therefore, I’m healthier and struggling less. And, whether I want to admit it or not, I really was a sad clown before. Feeling less and less so every day.


Breaking into pace groups for running focus workouts seems to work well.

Nothing I can think of…check the slack channel for announcements.